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Recipes For Bone Health

These easy-to-make and satisfying recipes—a combination of both raw and cooked foods—are made from ingredients packed with calcium. Your taste buds and your bones will love them!

Mushroom Pizza

Serves 2
Recipe by Paul Nison
Yield: 4 servings

Ingredients

1 Portobello mushroom
1 tomato
3 tablespoons of almond butter
or tahini dressing (see recipe below)
1 lemon, juiced

Directions
Clean and stem mushrooms so you just have the mushroom caps. Clean mushroom caps and turn upside down. Pour lemon juice over them, and then add nut spread. Next, make very thin tomato slices and lay them on top.
Enjoy!

Tahini Dressing

Serves 5

Ingredients

4 ounces of raw tahini
½ lemon, juiced
1 garlic clove
Pinch of cayenne pepper
Namo Shoyu soy sauce to taste

Directions
Blend all ingredients with enough water to make a dressing consistency. Add Namo Shoyu to taste.

Crackers with Pesto & Goat Cheese

Recipe by Paul Nison

Ingredients

Raw flax crackers
Spinach pesto (see recipe below)
Goat cheese

Directions
Layer pesto on crackers and top with goat cheese. This might become your favorite mid-afternoon snack of all time. After the first bite, you’ll think you’re indulging in a guilty pleasure, when in fact you’re eating a heaping helping of healthy food.

Spinach Pesto

Serves 4

Ingredients

2 bunches of spinach
1 bunch fresh basil
½ lemon, juiced
2-4 cloves of garlic
1 cup pine nuts
½ teaspoon Celtic sea salt
½ cup olive oil

Directions
Clean and wash greens, blend garlic in a food processor, add remaining ingredients, and blend again. Serve as a dip or over pasta.

Salmon Pasta Salad

For many of us, the thought of canned salmon invokes childhood memories of salmon cakes that were…not a favorite. This recipe will wipe away those memories and replace them with new ones that recall the wonderful combination of flavors found in this pasta salad. Make sure to choose a high quality canned salmon, which will taste better and be better for you.

Serves 4-6

Ingredients

1 large can of salmon, with bones
1 12-ounce package of whole-grain pasta
2 cups finely chopped red or green bell peppers
½ cup chopped onion
2 cups cooked whole-kernel corn
1 tablespoon basil
Sea salt and pepper to taste
1 cup mayonnaise
1 cup whole fat plain yogurt
1 large bag of spinach leaves (washed)
Grated Swiss cheese
Sliced almonds

Directions
Cook pasta; drain, cool and set aside. Drain canned salmon and break into chunks. Place in a large bowl. Add cooled pasta, cooked corn, peppers, onion, basil, sea salt and pepper. Mix gently, but well. Blend together mayonnaise and whole fat plain yogurt. Fold mixture into the other salad ingredients. Line salad plates with washed spinach leaves, and then spoon out the salmon pasta salad over the spinach leaves. Sprinkle with grated Swiss cheese and sliced almonds. Serve.

Black Bean Summer Salad

Every time you make this recipe, you’ll wonder why you don’t make it more often. The wonderful combination of black beans, corn, avocado, lime juice and cilantro bring a carnival of flavors to the mouth.

Serves 4-6

Ingredients

2 cups of freshly cooked black beans
½ cup of chopped green onions
2 avocados, peeled, seeded and chunked
¼ cup of fresh basil, chopped
2 fully ripened large tomatoes, chopped
2 cups frozen corn, thawed and drained
¼ cup fresh cilantro, chopped
1 lime, juiced
1 tablespoon olive oil
Sea salt
Pepper
Grated mozzarella cheese

Directions
Drain the freshly cooked black beans; set aside and cool. After the beans have cooled, use a large bowl and combine the black beans, green onions, avocados, basil, tomatoes, corn, cilantro, juice of one lime, olive oil, sea salt and pepper. Chill.

Top with shredded mozzarella cheese. Serve.

Yogurt Parfait

Ingredients

1 cup yogurt (preferably goat or sheep milk yogurt)
1 tablespoon raw, unheated honey
2 teaspoons flaxseed oil
2 tablespoons almonds, chopped
½ cup blackberries
½ cup strawberries

Directions
Mix yogurt, honey and flaxseed oil. In a glass, alternate layering the fruit and then the yogurt. Top with chopped almonds and serve. This recipe doubles as breakfast or dessert. Depending on how fresh and sweet the berries are, you may not even need the honey. Layer the delicious ingredients in a martini glass to create an especially appealing presentation.

Mocha Swiss Almond Smoothie

Recipe by Nicki Rubin
Remember when Mom used to tell you breakfast was the most important meal of the day? This smoothie will make breakfast your favorite meal of the day. If you have a trusted source of raw milk or cream, you can use that instead of the yogurt, kefir or coconut milk.

Serves 2

Ingredients

10 oz. of yogurt, kefir, or coconut milk/cream
1-2 raw omega-3 eggs (optional)
1 tablespoon of extra-virgin coconut oil
1 tablespoon of flaxseed oil or hemp seed oil
1-2 tablespoons unheated honey
1 tablespoon of goat’s milk protein powder
2 tablespoons cocoa or carob powder
2 tablespoons raw almond butter or
4 tablespoons chocolate almond spread
1-2 fresh or frozen bananas
½ teaspoon vanilla extract

Directions
Combine all ingredients in a high-speed blender and blend until desired texture.

Mocha Nutty Dates

Recipe by Chef Mandy (www.chefmandy.com)
Besides calcium, dates are also a great source of fiber, potassium and antioxidants. These little morsels are wonderful to freeze and take for a quick, easy and satisfying snack.

Makes 40-50

Ingredients

1 cup nuts—preferably almonds
1 cup shredded coconut
2 tablespoons creamy raw honey
1 teaspoon Celtic sea salt
1 teaspoon cinnamon
1 cup macadamia nuts
1 cup pitted dates, soaked
1 cup raisins
1 tablespoon orange zest (optional)
¼ cup Garden of Life Super Seed

Directions
Process almonds in a food processor until crumbly. Remove to a large mixing bowl. Process macadamia nuts and coconut until crumbly. Add to the nut mixture. Process dates and honey until creamy. Add to the nut mixture. Add remaining ingredients and mix well with hands until thoroughly blended. Shape into balls and roll in sesame seeds and finely ground coconut.